Crossfit 24/7 - Forging Elite Fitness in Winston Salem, NC http://www.crossfit247.com/ en-US Copyright 2008 Tue, 19 Aug 2008 11:17:06 -0500 http://www.sixapart.com/movabletype/ http://www.rssboard.org/rss-specification $45 Weightlifting Shoes Weightlifting Shoes from VS Athletics.  I have no connection to this company, people have been asking me about where to order shoes.  I've heard some pretty good feedback about them.  They are comparable to the Do-wins, which are normally $90-$125. ]]> http://www.crossfit247.com/2008/08/45-weightlifting-shoes.html http://www.crossfit247.com/2008/08/45-weightlifting-shoes.html Articles Tue, 19 Aug 2008 11:17:06 -0500 080819 Warmup:
50 rope jumps
15 KB swings, 35(20)lbs
75 rope jumps
15 KB swings, 35(20)lbs
100 rope jumps
15 KB swings, 25(20)lbs
NOT FOR TIME, take it easy and warm up

Deadlift 1-1-1-1

3 rounds for time:
20 1 arm KB swings, 35(20)lbs (10 each arm)
20 situps
10 burpees

Happy Birthday Janelle!
IMG_6871.jpg


]]> http://www.crossfit247.com/2008/08/080819.html http://www.crossfit247.com/2008/08/080819.html WOD Tue, 19 Aug 2008 09:39:57 -0500 080818 15-12-9 for time:
Thruster, 135(95)lbs
Muscle-ups

Post time to comments.


]]> http://www.crossfit247.com/2008/08/080818.html http://www.crossfit247.com/2008/08/080818.html WOD Tue, 19 Aug 2008 09:38:20 -0500 080814 Hang Squat Clean 2-2-2-2-2

For time:
50 burpees

Post weights on the clean and time for the burpees to comments.
]]> http://www.crossfit247.com/2008/08/080814.html http://www.crossfit247.com/2008/08/080814.html WOD Thu, 14 Aug 2008 08:42:14 -0500 080813 For time:
-8 rounds of:
  5 DB Push Presses, 55(35)lbs
  5 DB Front Squats, 55(35)lbs
  5 DB Lunge steps (keep DBs racked at shoulders), 55(35)lbs
-then row 500m

Total time is for 8 rounds plus the row.  Post time to comments.
]]> http://www.crossfit247.com/2008/08/080813.html http://www.crossfit247.com/2008/08/080813.html WOD Wed, 13 Aug 2008 14:56:29 -0500 080812 Back squat 5-5-5-5-5
Press 5-5-5-5-5

3 rounds for time:
15 KB swings, 55(35)lbs
15 pullups
15 weighted situps (hold your kettlebell to your chest and anchor your feet)

Post times weights and times to comments.

IMG_6691.jpg

]]> http://www.crossfit247.com/2008/08/080812.html http://www.crossfit247.com/2008/08/080812.html WOD Tue, 12 Aug 2008 09:10:49 -0500 080811 6 rounds for time:
3 Power snatches, 95(65)lbs
9 Overhead squats, 95(65)lbs
12 Sumo deadlift high pulls, 95(65)lbs

Post time to comments.
]]> http://www.crossfit247.com/2008/08/080811.html http://www.crossfit247.com/2008/08/080811.html WOD Tue, 12 Aug 2008 09:08:20 -0500 080808 Again Faster has another great video series, this time on foam rolling.  I use the foam roller for recovery between workout sessions on an almost daily basis.


Foam Rolling: Part I from Patrick Cummings on Vimeo.


Foam Rolling Part II from Jon Gilson on Vimeo.]]> http://www.crossfit247.com/2008/08/080808.html http://www.crossfit247.com/2008/08/080808.html Articles Fri, 08 Aug 2008 12:20:05 -0500 080806 10 rounds for time:
5 DB Power Cleans, 35(20)lbs
5 DB Squat Cleans, 35(20)lbs
5 DB Push Press, 35(20)lbs
5 DB Push Jerk, 35(20)lbs

Post time to comments.

IMG_6651.jpg


]]> http://www.crossfit247.com/2008/08/080806.html http://www.crossfit247.com/2008/08/080806.html WOD Wed, 06 Aug 2008 09:36:22 -0500 080805 Front Squat 3-3-3-3
Push Press 3-3-3-3

3 rounds for time:
10 pullups
10 GHD situps

Post weights and times to comments.  Metcon courtesy of the Performance Menu.
]]> http://www.crossfit247.com/2008/08/080805.html http://www.crossfit247.com/2008/08/080805.html WOD Wed, 06 Aug 2008 09:33:08 -0500 080804 3 rounds for time:
20 pushups
30 KB snatches OR 1 arm DB snatches, 35(20)lbs
40 slamballs, 20(15)lbs
50 situps

Post time to comments.

kid_drag.jpg
Mike's on vacation, and had to get creative for his workouts.

]]> http://www.crossfit247.com/2008/08/080725-1.html http://www.crossfit247.com/2008/08/080725-1.html WOD Mon, 04 Aug 2008 11:00:52 -0500 080730 Deadlift - work up to a heavy single

3 rounds for time:
20 KB high pulls(floor to throat), 55(35)lbs
20 KB cross chops, 55(35)lbs
20 pullups

Post time to coments.
--------------------------------------------------------------
More training footage.  Casey Burgener will be representing the US in the 105+kg division.  Good luck to Casey and all of our Olympic competitors.
]]> http://www.crossfit247.com/2008/07/080730.html http://www.crossfit247.com/2008/07/080730.html WOD Wed, 30 Jul 2008 13:55:45 -0500 080729 20 minutes of:
20 Push Jerks, 155(95)lbs
40 KB swings, 55(35)lbs
60 Lateral jumps, 12" hurdle

Post rounds completed to comments.
----------------------------------------------
Lisa has been hard at work practicing her double unders.......


Lisa's Double Unders from Peter Haas on Vimeo.]]> http://www.crossfit247.com/2008/07/080729.html http://www.crossfit247.com/2008/07/080729.html WOD Tue, 29 Jul 2008 10:33:24 -0500 080728 Front Squat - work up to a moderately heavy double

30-20-10 for time:
Goblet squats, 35(20)lbs
Weighted situps, 35(20)lbs
Pushups

Post time to comments.
---------------------------------------------
Training Video of a weightlifter named Natalie Woolfolk.  Natalie will be be among the American contingent that will be competing in the upcoming Olympics.  Very solid technique, if you are a female weightlifter, you should strive to have your training look like this (it's instructive for guys too).
]]> http://www.crossfit247.com/2008/07/080728.html http://www.crossfit247.com/2008/07/080728.html WOD Mon, 28 Jul 2008 08:40:56 -0500 080725 Last day of the training week guys - Your going to need that Yoga class tomorrow.......

 

50 x box jumps

50 x push-ups

50 x KB swings

50 x DB push press

50 x Med. ball cleans

50 x burpees

50 x walking lunges with DB

 

1 round for time

 

Were going to work on bar push presses today and get some of you guys to a decent 1 rep max

]]> http://www.crossfit247.com/2008/07/080725.html http://www.crossfit247.com/2008/07/080725.html Fri, 25 Jul 2008 09:39:42 -0500